Saturday 11/30
“Chipper”
With Partner, break work as desired
30 pull ups
50 wall balls (20/14)
50 sit ups
100 kb swings (1.5/1)
Every 2min both partners complete 10 burpees
L2: ring rows, (16/12), (1/.5)
“Chipper”
With Partner, break work as desired
30 pull ups
50 wall balls (20/14)
50 sit ups
100 kb swings (1.5/1)
Every 2min both partners complete 10 burpees
L2: ring rows, (16/12), (1/.5)
WOD
5 Burpees
25 DB hang cleans (35/25)
5 Burpees
25 DB Hang clean and Jerks (35/25)
5 burpees
25 DB snatches (35/25)
5 burpees
25 DB clusters (35/25)
5 burpees
L2: (25/17.5)
L1: Scale as needed
Thanksgiving with the Girls
“Angie’s House”
20 pull ups
20 push ups
20 sit ups
20 air squats
“Helen’s House”
400m Run
21 KB swings (1.5/1)
12 Pull ups
“Frans House”
15 Thrusters (95/65)
“Nancy’s House”
400m Run
15 Overhead Squats (95/65)
“Grace/Isabela’s House”
20 Ground-to-overhead (95/65)
“Kelly’s House”
400m Run
30 Box Jumps (24/20)
30 Wall balls (20/14)
L2: (75/55) (1/.5) (20/16)
L1: (45/35)
For Time
800m Run
50 Dips
50 Sit ups
800m Run
L2: Box Dips
L1: Box Dips, scale run as needed
Crossfit Total
Build to 1 rep max of
Back Squat (15min)
Strict Press (10min)
Deadlift (20min)
Three attempts at each weight
AMRAP 20
15 cal ROW
15 Box Jumps (24/20)
15 Sumo DL High Pull (115/75)
L2: (20/16) (95/65)
L1: Scale as needed
WOD
Synchronize with Partner
AMRAP 12
3 Wall balls (20/14)
3 Burpee box jumps (24/20)
6 Wall balls
6 Burpee box jumps
Continue counting by 3’s
L2: (14/10)
L1: Scale wall ball height
WOD
Death by Power Cleans
(155/105)
L2: (115/75)
L1: scale as needed
WOD
4 RFT
500m Row
12 Shoulder to Overhead (135/95)
L2: (115/75)
L1: (95/65)
WOD
For Time
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
L2: 2:1 Double Unders